Tag

Pull ups

LIFT: Press – 5 x 3 WOD: AMRAP in 12 8 push ups 8 strict pull ups 200m Row

LIFT: Deadlift – 3 x 8 WOD: 14-12-10-8-6-4-2 Slingshots @ 16/12 kg OH Lunges @ 45/25 Pull ups

SKILL: 60 sec Max Effort Assault Bike – for Calories WOD: Project 6ix WOD 1 – 15 min CAP 72 Double under’s 27 DB Power...

LIFT: 10 min EMOM: 2 push press + 1 push jerk + 1 split jerk WOD: 5 Rounds 10 push ups 10 pull ups

LIFT: Deadlift – 3 x 8 WOD: 3 Rounds 1 min AMRAP Ring Rows 1 min AMRAP Pistols 1 min AMRAP Pull ups Rest 1...

SKILL: 3 x Max Reps pull ups WOD: Goblet Squat “Sally” @ 24/16 kg

LIFT: Press – 5 x 3 WOD: 12 Days of Christmas 1- Muscle up 2- HSPU 3- T2B 4- pistols 5- ring rows 6- goblet...

LIFT: Press – 5 x 3 @ 80% 3 RM WOD: AMRAP in 16 50 foot Front Rack DB lunge @ 50/35 15 pull ups

LIFT: Bench Press – 3 x 5 @ 80% 5RM WOD: Teams of 3 – 1 person works at a time 100 pull ups 120...

LIFT: OH Squat – 5 x 2 @ 85% 1RM WOD: 21-15-9 pullups Romanian Deadlift @ 95/75 Supermans